I am declaring February my Healthy Obsession Snack Month. I’ll try to post a new snack recipe at least twice a week. I’d love to hear from you about your own favorite snacks, as well as whether you enjoyed making the ones I’ve suggested. Check out my Jan. 23, 2012, entry for a Gorp recipe, or skip ahead to the one below!

Apple, Peanut Butter and Pumpkin Seed Stacks

1 medium-sized apple
2 tablespoons unsalted natural peanut butter
1/8 cup salted pumpkin seeds (or sunflower seeds)

Thoroughly wash the apple, and turn it on its side so the core is parallel with your cutting board. Cut it into four slices. Cut each slice in half and remove the core and seeds.

Smear a half-tablespoon of peanut butter on four slices. Sprinkle each with some pumpkin (sunflower) seeds, and place the other four slices on top to make little sandwiches. Enjoy!

Note: At nearly 400 calories, this snack is a hefty one. I would recommend eating half and saving the rest for later. Recipe courtesy http://www.fitsugar.com.

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For me, a full belly equals happiness, comfort. But it’s when I fill my belly with foods high in fat, sugar and calories that I realize this is not a healthy way to live. I’ve recently been trying to improve my snack choices, because when I choose nutritious snacks throughout the day, I am less likely to overeat at mealtimes.

To draw on the idea of food equating comfort, I did a little bit of research in my memory. If it serves me well, I can remember my mom wasn’t big on candy bars and lollipops for us kids, but she and I do have a weakness for peanut butter. So if it was snack time, you can bet peanut butter was involved. One of my favorites was one Mom said she discovered when my family lived in Canada before I was born (I called her to double-check the recipe):

Gorp

• 2 cups of O-shaped dry oat cereal (such as Cheerios)

• 1/2 ounce of raisins (between 50-60)

• 1 tablespoon of peanut butter

• 1 teaspoon of honey

• 1 tablespoon of chocolate chips

Yield: four servings

Using a spoon, mix all ingredients together in a small bowl. Divide the mixture into four equal portion sizes, and place each portion into one snack-size baggie for easy transport on the road.

Note: The peanut butter and honey always made for a somewhat messy snack time. These amounts should be just enough to hold the mixture together, but you can replace them with a half-ounce of peanuts (akin to trail mix) to be safe.

Maybe peanut butter isn’t your thing. But this month, I challenge you to search your mind for some healthy, comforting snacks from your childhood. If you’re like me, you’ll not only enjoy the snacks — you’ll enjoy reliving the memories, too.

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New site supports your health goals

According to USA.gov, Americans time and time again resolve to drink less alcohol, get fit, lose weight, manage stress, quit smoking and manage debt when Jan. 1 rolls around. Also among the most popular New Year’s resolutions are to save money, get a better education and volunteer to help others.

It seems that more often than not, however, Americans focus on their health. So why does this happen every Jan. 1? If you wanted to get fit last year, surely you don’t have to repeat that resolution? Well, if the average American is like me, it’s because those resolutions just don’t stick.

Yes, it’s entirely my fault when I throw that resolution out the window and return to the comfort of familiar habits. However, I’ve found that the more support my family and friends provide, the longer I try to change my ways.

And that is why, this month, Truckers News has launched an outlet for the driver community to support each other’s health goals. Our new website, http://www.Truckers4aGoal.com, is a place you can read about other drivers (such as Richie Nehrings, whose story is on page 18), get health tips, see information about common health concerns and discuss with others your health goals for 2012.

Give the site a try. You might be surprised how motivated you feel after a little positive reinforcement. And don’t forget to inspire your fellow drivers, too.

Scan this QR with your smartphone (find a QR reader in your phone’s application store), or visit http://www.Truckers4aGoal.com to join others in getting fit in 2012!

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Stick to your goals amidst holiday buffets

The holidays are a dangerous time of year for those with one eye on their waistline and one eye on a fresh-out-of-the-oven glazed ham. What’s more important in this situation? Indulging, or strictly refusing to eat anything but salads and fruit?

The choices do not have to be so black and white. It is possible to stay mostly within your normal diet during the holidays. I said possible, not easy. So here are my tips for enjoying your time, whether you’re out on the road or at home with family and friends, and for sticking to those health goals so that Jan. 1 doesn’t bring with it a hefty list of resolutions.

• Eat in moderation. How many times have you heard this tip? I certainly get tired of it myself, but it’s true. Going for that second, third and fourth piece of pie seems like a good idea at the time, but I can guarantee it’s not.

• Follow MyPlate guidelines. The food pyramid is no longer. Now the U.S. Department of Agriculture touts a visual representation of your plate, segmented into different portion sizes for fruits, grains, vegetables and protein. The website has much more information than I would be able to summarize here, so take a look: http://www.choosemyplate.gov.

• Keep a stash of healthy foods on hand. If you’re worried about the availability of non-butter-soaked foods, take it upon yourself to find other options. At home, make a solo trip to the grocery store. On the road, plan ahead by packing fresh vegetables in your in-cab refrigerator. Or ask for your food at the truckstop restaurant to be cooked with no butter and no added salt.

• Indulge (a little). Yes, I mean it. After working hard all year, you deserve an extra treat here and there.

Have a happy and healthy holiday season!

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Back to the basics with fruits and veggies

I downloaded my first health smartphone application a few months ago: Calorie Counter by FatSecret. A full description of the app can be found in this issue on page 26, but the main idea is that it helps you track caloric intake.

The application asks the user to enter his or her current weight, desired weight and daily activity level — then, Calorie Counter presents a recommended number of calories to reach that desired weight (Note: Your doctor is always the best authority on your health, so see your physician before starting a drastic diet change). I was pretty unhappy when I saw my number. But given how little I exert myself physically every day, I understand why six hamburger combos don’t fit into my diet.

So I searched for delicious foods that work with my daily calorie allowance. A heaping pile of greasy french fries? Nope. A couple of slices of pecan pie? Not so much.

And that’s when it hit me — everything my parents taught me about fruits and vegetables is true. Vegetable portions really should be much larger than meat portions. Fruit really is a sweeter, healthier alternative to ice cream. Seems obvious, right? But in my years away from home, I have forgotten the basics of healthy eating.

My best advice is to be more informed. Even a salad can be full of calories if you drench it in fatty dressings and toppings such as bacon — so check nutritional information before you order. If you don’t have a smartphone, ask someone who works at the restaurant. Or next time you get to a computer, find the restaurant’s website.

Good luck with changing your eating habits. It’s tough, but it pays off in the end.

Kathleen Buccleugh is managing editor of Truckers News. Contact her at kathleenbuccleugh or by visiting the Truckers News Facebook page.@rrpub.com

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A setback — minor or major, temporary or not — can be disheartening. It is especially disheartening when you are focused on a goal that can no longer be achieved the way you initially intended.

When I began my new workout routine here at the YMCA in Tuscaloosa, Ala., I outlined goals I wanted to achieve and a timeline in which to achieve them. One goal was to improve my 5K running time. Two days after I began training, I started to experience a terrible pain in the arch of my right foot. I have previously dealt with knee pain, but never pain in my feet.

At church a few days later, I asked a friend — a friend who recently trained for and has run a marathon — if she knew what could be wrong. She immediately called a running buddy of hers, a physical therapist, who had some interesting news for me.

I’m flat-footed? Cue disheartening. When a person is flat-footed, her feet tend to roll inward more than they should. This puts excessive pressure on the arches of her feet. Being flat-footed can lead to injuries to the ankles and knees.

Out of the goodness of her heart, the physical therapist gave me a quick session on how to deal with the pain and strengthen my feet. Since then, the pain has been less severe; I have also cut back on my running time and worked in more swimming and cycling.

Though I don’t want to admit it, I think I caused some of the pain by overexerting myself. I like to see immediate results, so I often don’t give my body time to adjust when I begin a workout plan. Our bodies can handle a lot, all things considered, but at a certain point they give warnings to let you know all is not well. Don’t make the same mistake I did — take a careful approach to beginning a workout routine by first seeing a physician. Be patient but persistent, and you will feel results.

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My favorite snacks happen to be readily available to me at work — just a 5-second walk away. Five seconds to get to the break room, 10 seconds to count the change, 10 seconds to make my selection and grab it, five seconds to get back to my desk and 5 minutes to eat my jumbo honeybun. In fewer than 10 minutes, I’ve added 500 or so calories to my diet for the day. If I did this every day for a week, I’d be gaining a pound a week.

It’s amazing how easy it is to gain weight — at least, if you love eating, like I do. Add into that a relatively sedentary lifestyle such as trucking or working a desk job, and it seems impossible to maintain a healthy weight, much less lose weight. And it’s not just about the number on a scale. It’s about heart health, joint health; even mental health. Just like many of you, I understand the everyday struggle of staying physically and mentally fit.

We all know that health has become a concern in the trucking industry, especially with rules governing blood pressure (must not exceed 140/90) and insulin-treated diabetics.

Wondering how to tackle your health issues, whatever they may be, you probably have several questions. When, where and how are you supposed to choose healthy foods or cook on the road? When, where and how are you supposed to step out of your truck to get some exercise? When, where and how are you supposed to give your brain a break from 14 hours of heavy concentration?

As new managing editor of Truckers News, I will continue Misty Bell’s informative “Healthy Obsession” column and work to answer your questions. What I need from you is feedback. Which health topics do you want to read about? Which ones don’t get enough emphasis?

I am making a commitment to myself, my family, my friends, my coworkers and you, Truckers News readers — it is time to get healthy and stay healthy! Please join me on this journey.

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You never quite realize what you have until it’s gone. In my case, sleep.

My husband and I decided to endeavor into the world of parenthood a little over a year ago, and here we are now, with a three-month-old baby boy and a lot less sanity in our lives. Don’t get me wrong, the kid is great. We love him. We do not love what he has done to our sleep schedule.

It had gotten to the point when the kiddo was about four weeks old that I was so sleep deprived I couldn’t sleep. Ever had that happen? The longer you go without a good night’s rest, the more addled your brain becomes. You can literally go crazy and even die (eventually).

Thankfully, I was able to get somewhat straightened out. My doctor basically told me to take a couple nights off from tending to our child, let my husband or my mom (who was visiting at the time) take over and take a couple of Tylenol PM. Just those few days of better rest were enough to kick start my system back toward where it needed to be.

Being out on the road is not completely incomparable to having a child. Both can mess with your natural circadian rhythm. Do you ever find yourself restless and unable to sleep?

I can’t tell you to stop and pull over or take a few days off. I understand you have to drive to make a living. However, don’t make yourself sick for the sake of dropping off a load on time. Don’t cause an accident because you tossed and turned all night but still felt pressure to perform come morning.

Take an extra weekend at home just to rest if you need to. Turn down a load in favor of checking into a hotel overnight and go sit by the pool for a few hours to relax. And if you think you might have a problem like sleep apnea, talk to your doctor and get treated.

Just like I had to do, take time to get yourself straightened out. Even though it may feel like you are missing out, you will see better results once you do.

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Exercising on the road can be a hassle, but it helps to have a plan. Below are hints for getting over the hurdle and making exercise a part of your daily routine.

Make exercise a priority. You make time for what’s important for you. If your health is important, then exercise should be, too. Take a look at your daily schedule and decide if you need to cut out something else to give exercise its proper place.

Find something you enjoy doing. There are options for you, even on the road. Some people prefer cardio, which can be as simple as carrying socks, running shoes and workout clothes with you. If weights are more your thing, buy a small weight set you can carry in your cab.

Plan your downtime. You have to sleep, but what are you doing with your other off-duty hours? If you are stuck waiting for a shipper for a couple hours get out of the cab and walk around.

Quit making excuses. You can come up with 30 reasons not to exercise. Once you recognize these for what they really are — excuses — you can overcome them.

Start out small. Don’t overwhelm yourself by overdoing it from the get-go. Even a small amount of exercise can make a big difference in how you feel, and you can build on that.

Set realistic goals. Whether it’s a time, weight or health goal, having something to work toward is important. Be smart about setting your goals; make them challenging but not unattainable. When you reach one goal set another higher one. Write these achievements down to look back on what you have accomplished.

Get support. Whether it’s your spouse or a group on Facebook, find someone who can cheer you on as you progress toward your goals. Support from other truckers who exercise can be especially helpful because they understand the challenges.

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